Snack Ideas
Healthier Fast Food
For a snack with satisfying power, pair
a carbohydrate (like grains, fruit or
veggies) with a protein (like peanut
butter, meat, or low fat cheese). Here
are some healthier options:
Try limiting fast food to once weekly or
less. Here are some healthier options
on the run:
Grilled chicken sandwich (without mayo)
Apple with reduced fat cheddar cheese
1-2 slices veggie pizza on thin crust
1/4 cup trail mix (nuts & dried fruit)
Veggie burger (without mayo)
Celery and 2 T peanut butter
Grilled chicken salad with light dressing
3 cups low fat popcorn with 12 almonds
Small hamburger
12-15 whole wheat crackers with 1 oz low fat
cheese
Low fat fruit, granola and yogurt parfait
1 oz Pretzels dipped in 1 T peanut butter
Orange and string cheese
Turkey sandwich (or sub) without mayo or
cheese, loaded with veggies
1/2 turkey sandwich on whole wheat
Bean burrito (without cheese)
English muffin with 1 T peanut butter
2 chicken soft tacos (without cheese)
Low fat bran muffin with 2 T light cream
cheese
Healthier sides: fruit cup, apple slices, side
salad with light dressing, small baked
potato
1/2 whole wheat bagel with light cream
cheese
Instant oatmeal made with milk
Small bowl of chili
Healthier desserts: small frozen yogurt cone,
fruit and yogurt parfait, apple slices with
caramel
3/4 cup high-fiber cereal with skim milk
Carton of low fat yogurt with 2 T granola
Carrot sticks with 1/3 cup hummus
1/2 cup low fat frozen yogurt with 2 T
peanuts
For more nutrition information contact
the Health Promotion Department
at 706-542-8690.
www.uhs.uga.edu/nutrition
University Health Center
Health Promotion Department
www.uhs.uga.edu/nutrition
Quick Breakfast Ideas
Sack Lunch Ideas
Quick Dinner Ideas
Small whole wheat bagel with light
cream cheese*
Grab a insulated bag, and toss in 1-2 of
the items from each group*:
Baked potato stuffed with salsa, broccoli
and low fat cheese (or cottage cheese)
Whole grain cereal with skim milk*
Grains:
Whole wheat bread or muffin
Whole grain tortilla
English muffin
Whole grain crackers
Brown rice
Whole wheat pasta
1/2 whole wheat bagel
Pretzels or baked chips
Protein:
1/3 cup hummus
Boiled egg
1/2 cup canned tuna
1-2 Tbsp peanut butter or nuts
2 oz sliced meat
2/3 cup edamame
Low-Fat Dairy:
1 cup low fat yogurt
1 cup low fat milk or soy milk
1 ounce cheese stick
1/2 cup cottage cheese
1 cup low fat kefir
1/2 cup low fat pudding
2 Tbsp light cream cheese
Fruit:
1 small piece fruit (apple, orange, pear,
peach, banana, nectarine, etc)
4 oz 100% fruit juice
1 cup diced watermelon, cantaloupe,
honeydew melon or pineapple
1/2 mango, diced
1/2 cup canned fruit in light juice
1 cup berries
18 medium grapes
2 Tbsp raisins
*Add some veggies for a nutrition boost.
Hard boiled egg, whole wheat toast*
English muffin egg sandwich*
Oatmeal made with skim milk & raisins
Banana and peanut butter smoothie (1
ripe banana, 1 cup skim milk, 1 T peanut
butter, ice)
Cottage cheese with fruit and nuts
Dried fruit and nut trail mix, glass of milk
Egg and veggie burrito*
Slice of leftover veggie pizza*
Fruit, yogurt and granola parfait
2 T peanut butter on whole wheat bread*
String cheese with whole wheat crackers*
Whole wheat toaster waffles with 1 T
peanut butter or fruit preserves*
Soy sausage patties wrapped in a whole
wheat tortilla*
Apple with reduced fat cheddar cheese
*Add a piece of fruit or 4 oz 100%
fruit juice to complete the meal!
Chicken stir fry with frozen vegetables
and brown rice
Grilled chicken salad with low fat dressing
and a whole wheat roll
Whole wheat pasta with marinara sauce,
chicken and frozen veggies
Veggie pita pizza
Turkey burgers on whole wheat bun, with
carrot sticks
Spinach and black bean quesadilla with
low fat cheese
Rotisserie chicken & baked sweet potato
Veggie omelet made with low fat cheese,
and wheat toast
Black beans with a can of Rotel®
tomatoes, on brown rice
Veggie burger with 2% milk cheese slice
on a whole wheat bun, with a side salad
Whole grain cereal with milk
Healthy frozen meal ( < 600mg sodium
and < 5g saturated fat)
Fat-free refined bean burrito with low fat
cheese and salsa
Tuna melt on whole wheat bread, with
broccoli
*Have a piece of fruit for a healthy
dessert.